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Barbell Week Starting 28/03/16

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Beginner

Snatch (no contact) – 4 reps x 8 sets

Back Squat – 5 reps x 4 sets

Strict Press – 6 reps x 4 sets

Intermediate

No Foot Snatch + Snatch – 70-75%/2+1 reps x 5 sets

Snatch Pulls – 95-100%/3 reps x 4 sets

Back Squat – 75%/5 reps x 5 sets

Push Press – 4 reps x 4 sets

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Beginner

Clean, Front Squat, Jerk – 2 reps x 6 sets

Clean Deadlift – 5 reps x 5 sets

Box Jumps – 5 reps x 4 sets

Intermediate

Clean & Jerk – 80%/3+1 reps x 3 sets, 85%/2+1 reps x 3 sets

Clean Pulls –100%/3 reps x 4 sets

Box Jumps – 5 reps x 4 sets

Good Mornings – 6 reps x 4 sets

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Beginners

Clean & Jerk – 2 reps x 5 sets

Snatch – 3 reps x 5 sets

Front Squat – 5 reps x 3 sets

Intermediate

Clean & Jerk – 75%/2 reps x 5 sets

Snatch –80-85%/2 reps x 4 sets

Front Squat –75%/5 reps x 4 sets

Hyperextensions – 10 reps x 3 sets

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